Healthier ways to enjoy the holiday

It is traditional to eat dairy foods on Shavuot, when the Jewish People received the Ten Commandments, to commemorate a time when the Jewish People did not yet have the halachic dietary laws of milk and meat. 

The tradition of eating dairy in lieu of meat can give us the illusion that we are “eating lighter,” giving us the leeway to weigh down our meals with heavy creams and cheeses. And as you can imagine, the heavier the dairy, the heavier we find ourselves after the holiday! 

Shavuot doesn’t have to be a nutrition disaster. 

Though the cheesecakes and blintzes that are normally the stars of the show are high in saturated fat, dairy foods like low fat Greek yogurt, cottage cheese and milk are good sources of calcium and vitamin D for strong bones, and protein, which helps with muscle repair and keeps you feeling full so that you don’t reach for that second (or fourth) slice. So, instead of celebrating how many varieties of cheesecake slices we can eat, why not take this opportunity to celebrate healthy, calcium-rich foods and bring them into the spotlight. 

That’s not to say that no treats are allowed. But when trying to maintain a healthy weight over the two days of Shavuot plus Shabbat, remember to celebrate a holiday. That means choosing just one day or one meal when you will eat your favourite Shavuot foods. 

For many people, saying  “absolutely no” to all our favourites over the holiday leads to a frantic faceplant into a full cheesecake, and then some. And, too often, having “just a taste” of the desserts at every meal really translates into a combination of eating a full serving of dessert, yet feeling deprived at the same time. 

To avoid both of these pitfalls, choose one meal to be your “holiday” meal. If you love your cheesecake, have a slice. If cheese-laden lasagna is your favourite, indulge in that! And as for all other meals, keep them as close as possible to what you would eat on any given Sunday. 

Another common holiday mistake is skipping breakfast. 

If you’re looking for a couple of hundred “extra” calories to spend on lunch, dinner and dessert, skipping breakfast might seem like the perfect opportunity, and it will certainly feel that way until lunchtime, when you’re hungry enough to gnaw someone’s arm off – and then all good choices go out the window! 

Sit down to a dairy filled, protein rich breakfast like overnight oats (see recipe) to keep you feeling full. This can make it easier to turn down the more calorie-rich options later on in the day. 

Moderation is key.

The good news is that even if you do over-indulge on this holiday, you can always get out and enjoy the long days and beautiful weather. While the weather is warm, resist the urge to nap and get outside! Walking is a great way to burn off some extra calories, so don’t be afraid to make plans to walk over to visit friends who live further away. Having to get home is a great motivation for walking! 

As always, holidays and sharing meals are about enjoying being with friends and family, many of whom are also trying to watch their weight.  Deciding from the beginning that this will be a time of healthy eating, you can agree to turn down sweets at every meal. Trust me, your friends and family will thank you too!